Tuesday, July 9, 2013

Because everyone loved the Rope Climb last week G-man thought he would bring it again this week. But he said don't get comfortable with the low reps.

I stole this off of Febie's FB page.  Albert came in two years ago being sick and tired of being sick and tired.  During this past two years Albert has worked as hard as anyone I know and his progress proves it.  
There was more than one WOD where I thought he was going to die so I would look around to see who was going to do CPR, but Albert proved that what doesn't kill you makes you stronger.  Great job Albert!!!!!!!!!
Arm/Leg Swings
Row 250m
2 Rounds of:
50-100 Single Unders
10 Good Mornings
10 DB Straight-leg Deadlifts
   
MOD (15:00 Cap)
Strength
Back Squat
3-3-3-3-3
   
WOD
Conditioning
10:00 AMRAP
15 DU's
15 Air Squats
1 Rope Climb
Rx+
50 DU's
15 Wallball (10" Target for everyone)
1 Rope Climb (legless up&down or it is a "no rep")
 

Bonus Round
Rest 2:00
9:00 to Run 1600m and Max Thrusters 45/33#

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